F3 Knoxville

Tag: Erector

HEAVY STATIONS

THE SCENE: 49 – cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around Parking Lot to Senior Center, Squats, LBAC, Tempo Merkins, Cherry pickers, Stretches OYO

THA-THANG:

Mosey Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Chariot Race (pull CMU on rope around parking lot)
    TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Chariot Race (pull CMU on rope around parking lot)

TIMER – Bernie down to end of Parking Lot and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 5 merkins, and then back down to one merkin.

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
Lucky 7: Kick, Erector, Mathlete, Biohack, Bobbit, Snaggletooth, and FNG – Skewer! Welcome!

CIRCLE OF TRUST/BOM: Straight from QSource

Whetstone (Q1.8) – The Vertical Relationship Between Men

A man must be sharpened like a knife blade

Both a man and a knife are made to cut, but neither can be Effective until properly honed.

A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

Hard looks and straight talk (tempered by love) get results

Because the desire of an older man to pass on what he has learned to a younger man is natural, the vertical relationship between Stone and Blade has existed since men first sought the Advantage of gathering together into Communities. But like all relationships, it takes skill and effort for the Whetstone to work. To obtain that skill, a HIM does not wait until he is retired to begin practicing it. He is about the business of Sharpening younger men even while he himself is being Sharpened.

Sharpening does not happen by accident. It must be done with Deliberatude within a vertical relationship between two men who set out to see it happen. It works best between men who are not at the same point of their journey. For a Blade to be Sharpened properly, the Stone must be the harder of the two, at least for a season.

Like the Shield Lock, the Whetstone is a relationship that is subject to the 3P: it must be Proximate, Purposeful and periodic to be Effective.

– Proximity requires the Stone to physically meet with his Blade. While it is fine (good even) for them to also talk on the telephone and email, that is not a replacement for the physical meeting where they can look each other in the eye. Hard looks and straight talk (tempered by love) get results. That cannot be done virtually.

– To be Purposeful, the meeting between the Stone and the Blade must be more than the kind of inconsequential pizza party a Club would have–it must have a particular Outcome in mind: the Acceleration of the Blade’s Preparedness. The Stone’s task within the Whetstone is to help the Blade get ready for the expected and be ready for the unexpected by both encouraging him to turn Pro and providing him with the Bricks he will need to build his own Guardrails. Just as a Workout should Accelerate the HIM’s Fitness, the Whetstone should Accelerate the Blade’s proper personal alignment.

– There is no set rule for the periodicity of the meeting between the Stone and the Blade. It must be frequent enough to be Effective but not so frequent that the Stone and Blade smother each other. This is something both men must determine through trial and error. However, because it is (by design) a Movement away from the Status Quo it will cause pain, and it is man’s general hardwiring to avoid pain. As a result, the Stone must be deliberate to ensure periodicity. Otherwise, his Blade will drift away to something easier.

The Whetstone is necessary for both the Blade and the Stone to Get Right

Through the Whetstone, the Blade receives something he lacked before, a honed edge to his life that he must possess to be Effective and have IMPACT on his Community. But the Stone gets something as well. In fulfilling his natural desire to pour into younger men he Accelerates his own pursuit of proper personal alignment.

Although we tend to think of hypocrisy in binary terms (as in you either are a hypocrite or you aren’t) the truth is that we all practice a bit of hypocrisy, at least subconsciously. None of our deeds match our words 100% of the time. Since we are all hypocrites, the question is one of degree–how big a gap is there between deed and word? The bigger it is, the less Right one will be. In other words, the Get Right requires the hypocrisy gap to be closing with Acceleration.

Nothing closes the hypocrisy gap for a man like having a Blade. Helping another man build his Guardrails through the formation of positive Habits strengthens the Stone’s Guardrails. This principle is reflected in the 12th Step of Alcoholics Anonymous: having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs. The act of carrying the message goes hand-in-hand with practicing the principles.

Hypocrisy is dependent upon selfishness and self-delusion. The Whetstone results in an abandonment of self which deprives hypocrisy the fuel it needs to survive. By talking the talk to his Blade, the Stone finds himself more Prepared to walk his own walk.

MOLESKIN:
Thanks for enjoying this HEAVY workout

  1. ANNOUNCEMENTS: ALL ON SLACK
    OTB workouts at #rampart – new AO in Kingston, April 9 & 23, Saturday 7AM, Ft Southwest Point
  2. Good Friday, April 15 AOQ change at Equalizer
  3. Saturday, Apr 16 – Family Workout, The Project (Bissell Park, Oak Ridge), 9AM
  4. Friday, May 6, The Project CSAUP, 9PM-MIDNIGHT, HAW RIDGE

Contentment

THE SCENE: nice 50 degrees!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Mountain climbers, 15 Moroccan night club, 10 Grady corns
THA-THANG:
Mosey to playground

  • 5 pull-ups and 5 burpees
  • Run to the pool wall
  • 5 wall-ups
  • 3 rounds

Mosey to K2-5 hill. Stop twice along the way for 20 derkins and then 10 squats. 11s at the hill. Start with 10 squats and the bottom and 1 Merkin at the top.

  • Take the scenic route around the trail
  • Do 2 Prison Cell Merkin Burpees
  • Increase by 2 at every intersection
  • Add in 2 count flutter kicks (double quantity of the burpees) and SSH (double the quantity of the flutter kicks)

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
8 crushed this workout!
CIRCLE OF TRUST/BOM:
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”-Luke 12:15‭-‬21 NASB1995

This man had his priorities out of line. He was more concerned about accumulating wealth on earth instead of putting up his treasures in heaven. We need to be reminded to be content and focus on serving God first, spending time with our families, and serving others over working so hard to accumulate wealth that we miss the opportunity to reap the benefit.

MOLESKIN:
YHC again had to add work on the fly. Everyone worked really hard this morning.
ANNOUNCEMENTS:
Upcoming OTBs for Rampart in Kingston. CSAUP May 6th.

I’ll Steal Your Workout, Like I Stole Your Bike…

THE SCENE: 45 degrees with a cool breeze
F3 WELCOME & DISCLAIMER
**Stole this workout from Mr Rogers at the Bombshelter**
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Seal Claps
Cherry Pickers
Hairy Rockettes
Broken wheelbarrows w/ merkins at each space 5,4,3,2,1
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:

  • Mosey to big parking lot
  • 20 Flutter Kicks in Cadence
  • This was originally done on a football field we improvised using cones and parking spaces.
    EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
    1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
  • Mosey back to the flag

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” – Galatians 3:28 NIV

We are all God’s children. Love one another.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4/1 **Tonight** Camping at Cove Lake this weekend hiking tomorrow at 1p
May 7th CSAUP at Haw Ridge 9p-midnight – hosted by @KickFlip and The Project
July 2nd Convergence at JUCO (updates to follow)

Fun with Cones

THE SCENE: Crisp spring morning

F3 WELCOME & DISCLAIMER:  This workout comes courtesy of our brother, Waxjob.  Thanks, Waxjob, for posting your old workout!  <https://f3knoxville.com/its-about-the-cones/>

WARM-O-RAMA:

  • Cherry Pickers x12 IC
  • SSH x25 IC
  • Burpees x2 OYO
  • Grady Corns x15 IC
  • Burpees x4 OYO
  • Rockettes x15 IC
  • Burpees x6 OYO
  • TN Rocking Chairs x15 IC
  • Burpees x8 OYO
  • Guardrail Dips x10 IC

THA-THANG:

Mosey’d a very short distance to the strip mall.  Split into two teams.  Flipped a coin to see who started with a run.  Then flipped 3 coins and counted heads to see how many laps the team ran around the strip mall.  While Team 1 runs, Team 2 works through the exercise stack together.  When Team 1 finishes laps, Team 2 stops where they are, flips coins, and runs while Team 1 starts work.  When a team finishes the stack, they get a cone and start over.  Keep going until a team wins 3 cones.

Exercise Stack:

  • 10 Jump Squats
  • 20 LBCs
  • 15 Merkins
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Monkey Humpers (4ct)
  • 15 Dry Docks
  • 20 Mountain Climbers (4ct)

MARY:

Grabbed some rocks by the guardrails for Grady Corns, Presses, and Bent Over Rows.  20 Guardrail dips.  Mosey’d back to the flag.  Time left for 5 burpees and some flutter kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 2 (NLT) – The Wedding at Cana

2 The next day there was a wedding celebration in the village of Cana in Galilee. Jesus’ mother was there, 2 and Jesus and his disciples were also invited to the celebration. 3 The wine supply ran out during the festivities, so Jesus’ mother told him, “They have no more wine.”
4 “Dear woman, that’s not our problem,” Jesus replied. “My time has not yet come.”
5 But his mother told the servants, “Do whatever he tells you.”
6 Standing nearby were six stone water jars, used for Jewish ceremonial washing. Each could hold twenty to thirty gallons. 7 Jesus told the servants, “Fill the jars with water.” When the jars had been filled, 8 he said, “Now dip some out, and take it to the master of ceremonies.” So the servants followed his instructions.
9 When the master of ceremonies tasted the water that was now wine, not knowing where it had come from (though, of course, the servants knew), he called the bridegroom over. 10 “A host always serves the best wine first,” he said. “Then, when everyone has had a lot to drink, he brings out the less expensive wine. But you have kept the best until now!”
11 This miraculous sign at Cana in Galilee was the first time Jesus revealed his glory. And his disciples believed in him.
12 After the wedding he went to Capernaum for a few days with his mother, his brothers, and his disciples.

You are Never Alone by Max Lucado

“Of all the needs of the people in the planet, why would _____ matter? Simple. It mattered to Jesus because it mattered to Mary. If Jesus was willing to use divine clout to solve a social faux pas, how much more willing would he be to intervene on the weightier matters in life?”

“He wants you to know that you can take your needs – all your needs – to him. Phil 4:6 ‘Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.'”

JUCO Fellowship

THE SCENE: low 40s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins,15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to JUCOmanjaro to the first marker. Perform 25 merkins and then run to the fourth. Do 25 squats and then run to the 8th marker. Do 25 flutter kicks and then run to the top. Do 10 burpees and then repeat exercises on the way down.

Mosey towards the coupon pile. Stop a couple of times on the way. 25 diamond merkins and then 20 lunges.

Grab a coupon.

  • 10 irky derkies
  • 5 pull-ups
  • AMRAP

MARY:
10 LBCs, 5 6″ LBCs
COUNT-OFF & NAME-O-RAMA
9 worked hard and covered some ground.
CIRCLE OF TRUST/BOM:
“and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.” –Hebrews 10:24‭-‬25 NASB1995

“Two are better than one because they have a good return for their labor. For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up.”-Ecclesiastes 4:9‭-‬10 NASB1995

“but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.” – 1 John 1:7 NASB1995

The message YHC wants to present is that fellowship is essential to our spiritual, physical, and mental health. I got a random phone call from a friend from highschool yesterday. We were pretty close then but have drifted apart once we moved away. It was great to catch up and it reminded me how important it can be to reach out to our family and friends. We become stronger together. Proverbs 27:17 – ISI.

The unity and fellowship that we can have in Christ is even more powerful than our earthly relationships. Let’s walk in the light!

MOLESKIN:
I am glad we didn’t climb that mountain more times!
ANNOUNCEMENTS: